Keto le Low Carb Fluffy Cookies Recipe

Haeba u latela lijo tsa ketogenic, u lokela ho tseba seo ho jeoa ha bohobe ho tsoa potsong. Sena sea ferekanya hobane hoo e ka bang lijo tsohle tseo u li hopolang li tsamaea le bohobe.

Lijo tsa mantsiboea tsa lelapa li qala ka ho fana ka terei ea bohobe hore motho e mong le e mong a fumane selae sa hae, lijo tsa mots'eare li kenyelletsa sandwich le paninis, 'me boholo ba lijo tsa hoseng ke mahe a khoahlapisitsoeng le bacon e kentsoeng lipakeng tsa kuku kapa lihalofo tsa bohobe.

Latela e le 'ngoe ketogenic ja lijo E tlameha ho ba mokhoa oa bophelo oo u o thabelang, o ke keng oa khoneha haeba u ikutloa u tingoa lijo tseo u li ratang. Ka lehlohonolo, ka liphetoho tse 'maloa ho metsoako, u ntse u ka thabela lijana tse sa tšoaneng tseo u li hlolohetsoeng.

Sena ke sona seo u leng mothating oa ho se etsa ka li-cookie tsena tsa keto.

Li-cookie tsena tse futhumetseng le tse boreleli li nepahetse ka li-sausage le gravy, mahe le li-sandwich tsa lijo tsa hoseng tsa cheddar, kapa li tlatsitsoe ka botoro feela.

Ka ligrama tse 2.2 feela tsa li-carbs tsa net ha ho sebetsoa le hoo e batlang e le ligrama tse 14 tsa mafura kaofela, ena ke risepe e ntle ha ho tluoa tabeng ea ho boloka palo ea hau ea carb e le tlase.

Mokhoa oa ho etsa li-cookie tse tlase tsa Carb Ketogenic

Ho fapana le li-cookie tse tloaelehileng, recipe ena ea keto cookie e sebelisa motsoako oa phofo ea almonde, mahe a maholo, phofo e bakang, tranelate e boima le mozzarella chisi.

Ho sebelisa phofo e 'ngoe e se nang gluten, e kang phofo ea almonde kapa ea kokonate, e felisa boholo ba lik'habohaedreite tseo u neng u ka li fumana ho li-cookie. Le hoja risepe ena e na le ligrama tse ka tlaase ho tse 'nè tsa lik'habohaedreite kaofela, phofo e tšoeu e nonneng e na le hoo e ka bang ligrama tse 100 tsa lik'habohaedreite ka senoelo. ¹ ).

Metsoako eo U tla e Hloka ho Etsa Li-cookie tsena tsa Keto-Friendly

Motsoako oa tranelate e shapuoang le mahe o boloka likuku tsena li le bobebe 'me li le boreleli, e leng ho thibelang ho teteana ha phofo ea almonde. Cheese ea Mozzarella, e leng motsoako o atisang ho sebelisoa ho keto pizza crusts le li-recipe tse ling tsa paleo le low-carb, e fana ka motsoako o kang hlama.

Ho etsa li-cookie tsena, o tla hloka lisebelisoa tse latelang:

• 1 1/2 linoelo phofo ea almonde.
• 2 teaspoon tranelate ea tartar.
• 1 teaspoon ea ho baka soda le ho e.
• 1/2 teaspoon letsoai.
• 1 senoelo sa grated mozzarella chisi.
• 4 tablespoons botlolo e nolofalitsoeng.
• 2 mahe.
• 1/4 senoelo setlolo se boima sa ho shapa.

Lisebelisoa tseo u tla li hloka

Ho e etsa, o tla hloka motsoako oa letsoho, pane ea muffin le sekotlolo se seholo. Haeba u se na pitsa ea muffin, etsa feela hlama hore e be libolo tse nyenyane ebe u li beha holim'a pampiri ea ho baka e nang le pampiri e entsoeng ka letlalo. Li-cookie tsena li na le nako ea ho itokisetsa metsotso e 5-10 le nako e 'ngoe ea ho pheha metsotso e 15. Li-cookie tsa hau li lokile ha litlhōrō li le ntle ebile li le khauta.

Mefuta e fapaneng ea ho etsa li-cookie tsa ketogenic

Haeba u rata recipe ena, leka ho leka lisebelisoa ho etsa mefuta e sa tšoaneng. U ka thabela liphetolelo tse latelang:

• Kenya cheese ea cheddar: Fapanya mozzarella bakeng sa chisi ea cheddar, 'me ho e-na le hoo, u na le li-crackers tsa cheddar cheese.
• Kenya li-seasoningEketsa phofo ea konofolo, phofo ea onion, kapa letsoai le eketsehileng ho fa li-cookie tatso ea letsoai.
• Kenya jalapenos: Eketsa li-jalapeno tse sehiloeng hlama ea kuku ea hao, eketsa chisi ea Cheddar e tletseng letsoho, 'me u fumane likuku tsa mofuta oa boroa oa jalapeno.
• Kenya ho ama Setaliana: Eketsa chisi ea Parmesan le oregano ho batter, ebe u tšela oli ea mohloaare bakeng sa likuku tse monate le tse monate tsa Setaliana.
• Kenya litlama tse ncha: Letlapa la rosemary, parsley, kapa thyme le tla etsa hore likuku tsena e be sejana sa lehlakore se monate, se tlaase sa carb.
• Kenya sebaka sa heavy cream shapuoa: Le hoja tranelate e boima e etsa hore likuku tsena li be bonolo, e ka 'na ea se ke ea e-ba ntho e tloaelehileng ka sehatsetsing sa hau. U ka nkela yogurt e hlakileng ea Greek, tranelate e boima kapa tranelate e bolila habonolo ho etsa cookie e phethahetseng.
• Kenya botoroIkutloe u lokolohile ho eketsa khaba ea botoro e qhibilihisitsoeng ho li-cookie tsa hau, empa qoba lijo tse nang le tsoekere e ngata joaloka mahe a linotši kapa sirapo ea maple ho khomarela moralo oa hau oa ho ja keto.

Litlhahiso tsa ho etsa li-cookie tse ntle ka ho fetisisa tsa keto

Ho na le maqheka a 'maloa a ho pheha ao u ka a latelang ho etsa bonnete ba hore tsena ke li-biscuits tsa keto tse ntle ka ho fetisisa. 'Me haeba tsena ke li-cookie tsa pele tse tlaase tsa carb tseo u kileng ua li etsa, u se ke ua tšoenyeha hobane ho na le litaba tse monate. Nako ea hau ea pele e haufi le ho atleha.

• Nka chelete e phethahetseng: Haeba ha u na pan ea muffin, u se ke ua tšoenyeha. Sebelisa ice cream scoop e kopanyang likarolo tse phethahetseng. Ebe u li beha holim'a pampiri ea ho baka e nang le pampiri e entsoeng ka letlalo.
• Etsa bonnete ba hore ha li khomarele: Etsa bonnete ba hore u fafatsa pane ea hau ea muffin ka ho pheha spray kapa oli ea kokonate ho thibela ho khomarela.
• Li fetole bohobe ba keto: U batla risepe e phethahetseng ea bohobe ba keto? Tšela hlama feela ka pane ea bohobe 'me ue khaole kamoo u ratang kateng.

Melemo ea bophelo bo botle ea ho baka ka phofo ea almonde

Phofo ea almonde e na le motsoako o le mong, the lialmonde, e sililoeng hamonate ka har'a sesebelisoa sa lijo ho etsa phofo e ntle. Komiki e le 'ngoe e na le ligrama tse 24 tsa protheine, ligrama tse 56 tsa mafura le ligrama tse 12 tsa fiber ea lijo. ² ), e leng se etsang hore e be motsoako o tloaelehileng lijong tse ngata tse tlaase tsa carb bread.

Ho fapana le phofo e tšoeu e nonneng, phofo ea almonde e na le melemo e mengata ea phepo. Ke mohloli o moholo oa calcium, koporo, magnesium le tšepe. Komiki e le 'ngoe e na le 24% ea boleng ba tšepe ba letsatsi le letsatsi bo khothaletsoang, khaello ea phepo e nepahetseng haholo le khaello ea eona e leng sesosa se ka sehloohong sa phokolo ea mali. ³ ).

Phofo ea almonde e u fa melemo ea bophelo bo botle joalo ka lialmonde. Sejo sena se ka u thusa ka litsela tse latelang:

• Khatello ea mali: Phuputsong e 'ngoe, barupeluoa ba ile ba ja ligrama tse 50 tsa almonde ka letsatsi khoeli e le 'ngoe. Lithuto li bonts'itse phallo e ntle ea mali, phokotso ea khatello ea mali, le boemo bo phahameng ba li-antioxidants ( ⁴ ).
• Tsoekere e maling: El Journal of Nutrition e hatisitse phuputso eo ho eona barupeluoa ba neng ba ja lijo tse nang le lialmonde, litapole, raese kapa bohobe. Liphetho li bonts'itse hore tsoekere ea mali ea barupeluoa le maemo a insulin a fokotsehile kamora ho ja lialmonde. ⁵ ).
• Boima ba 'mele: Phuputso e phatlalalitsoeng ke International Journal of Obesity le Related Metabolic Disorders e ithutile ka liphello tsa lialmonde le lik'habohaedreite tse rarahaneng lithutong tsa boima bo feteletseng. Barupeluoa ba arotsoe ka lihlopha tse peli, 'me se seng se ja lijo tse nang le lik'halori tse tlaase le 85g / 3oz ea lialmonde ka letsatsi, 'me e mong a fapanyetsana lialmonde bakeng sa lik'habohaedreite tse rarahaneng. Ba neng ba ja lialmonde ba bone ho fokotsa boima ba 'mele ka 62% le ho fokotsa mafura ka 56% ha ho bapisoa le sehlopha se seng. ⁶ ).

Ho sebelisa lihlahisoa tsa lebese ho diresepe tsa keto

Recipe ena ea keto cookie e kenyelletsa lisebelisoa tse peli tsa lebese: tranelate e boima ea ho shapa le mozzarella chisi. Ha o ka mamella lebeseLithako tsena ka bobeli li fana ka tekanyo e nepahetseng ea mafura a mafura le liprotheine tse itekanetseng. Leha ho le joalo, ho bohlokoa ho khetha lihlahisoa tsa lebese tse lumelletsoeng tsa keto neng kapa neng ha ho khoneha.

Khetha lihlahisoa tsa lebese tse phelang, tse fulang, haeba ho khoneha, ho kenyelletsa mofuteng oa hau. Le hoja lihlahisoa tsa lebese tse entsoeng ka tlhaho li theko e phahameng ho feta tse ling tsa lebese, li bohlokoa. Lihlahisoa tsena li na le palo e phahameng ea CLA (conjugated linoleic acid) le omega-3 fatty acids, tse khothalletsang ho theola boima ba 'mele le ho thusa ho fokotsa ho ruruha.

Setlolo se boima sa ho shapa

Setlolo se matla sa ho shapa se na le lactose e nyane ho feta lihlahisoa tse ling tsa lebese, joalo ka lebese le felletseng. Lactose ke k'habohaedreite e ka sehloohong e fumanoang lihlahisoa tsa lebese, ke ka lebaka leo u lokelang ho fokotsa lebese ka lijo tsa ketogenic.

Le hoja hoo e ka bang motho e mong le e mong a tsoaloa a e-na le matla a ho cheka lactose, karolo ea 75 lekholong ea baahi ba lefatše e lahleheloa ke bokhoni bona ha nako e ntse e ea, e leng se lebisang ho se mamelle ha lactose ( ⁷ ). Lihlahisoa tsa lebese tse kang botoro, oli ea botoro, ghee, tranelate e bolila, le tranelate e boima ea ho shapa e fumanoang ka har'a risepe ena e batla e le tlaase ka lactose ha e bapisoa le lihlahisoa tse ling tsa lebese. ⁸ ).

Cheese ea Mozzarella

Cheese ea Mozzarella e na le ts'ebetso e kholo ea ho baka hlama, leha ho le joalo hase eona feela molemo oo cheese ena e fanang ka oona.

Ha e le hantle, mozzarella cheese ke mohloli o matla oa phepo. E na le biotin e ngata, riboflavin, niacin, le livithamine tse ling tse 'maloa, ho akarelletsa le vithamine A, vithamine D, le vithamine E. Cheese ea Mozzarella e boetse e na le tšepe e ngata, e ka bang molemo haholo ho mang kapa mang ea nang le khaello ea mali kapa khaello ea tšepe ea motheo. ⁹ ).

Recipe ea hau e Ncha eo U e Ratang ea Low Carb Cookie

Li-cookie tsena tsa keto e tla ba risepe ea hau e latelang eo u e ratang haholo ea carb, e lokile ka metsotso e 25 feela. E phethehile bakeng sa ketsahalo efe kapa efe, ke sejana se setle ho ea liphathing kapa brunch ea beke. Haeba u sheba ka potlako lintlha tsa phepo e nepahetseng, u ka kholiseha hore recipe ena e ke ke ea u ntša matsohong. ketosis hape e ke ke ea etsa hore u se ke ua fihla ho uena lipakane tsa macronutrient.

Li-cookie tse tlase tsa Carb Fluffy Keto

Li-cookie tsena tse monate tsa keto ke khetho e ntle ea carb e tlase ha u le leetong, e tletse ka mafura ohle a phetseng hantle ao u a hlokang hore u kene ketosis.

• Nako ea ho itokisa: Metsotsoana ea 10.
• Nako ea ho pheha: Metsotsoana ea 15.
• Kakaretso ea nako: Metsotsoana ea 25.
• Tshebetso: Li-cookie tse 12.
• Sehlopha: Ba qalang
• Kamore ea kichineng: Sefora.

Lijo

• Likopi tse 1 1/2 tsa phofo ea almonde.
• 2 teaspoon tranelate ea tartar.
• 1 teaspoon ea ho baka soda le ho e.
• 1/2 teaspoon letsoai.
• 1 senoelo sa mozzarella e halikiloeng.
• 4 tablespoons ea botoro e nolofalitsoeng.
• Mahe a 2.
• 1/4 senoelo sa tranelate e boima ea ho shapa.

Litaelo

1. Preheat ontong ho ea ho 205º C / 400º F.
2. Ka sekotlolo, kopanya phofo ea almonde, tranelate ea tartar, baking soda le letsoai.
3. Ka sekotlolo se seng, kopanya mozzarella, botoro, mahe le tranelate e shapuoang ka mixer ho fihlela e kopane hantle.
4. Eketsa lisebelisoa tse omeletseng sekotlolo sa motsoako oa metsi 'me, ka motsoako oa letsoho, tsoela pele ho kopanya ho fihlela metsoako eohle e kopantsoe ka ho feletseng.
5. Fafatsa thini ya muffin le khaba ka sefafatsi sa ho pheha se sa tsitsang.
6. U sebelisa khaba e tlotsitsoeng, tšela batter ka har'a linoelo tsa muffin ka bomong.
7. Bake ho fihlela li-cookie li le putsoa ka khauta, hoo e ka bang metsotso e 13-15.
8. Sebeletsa ho chesa le ho thabela!

Nutrition

• Boholo ba karolo: 1 kuku
• Likhalori: 157.
• Mafura: 13,6 g.
• Lik'habohaedreite: 3.9 g (Lik'habohaedreite tse ngata: 2.2 g).
• Protein: 7,1 g.

Palabras clave: Keto li-cookie tse fluffy.